Guide

One cooked cup of steel cut oats has about 28 grams of carbs, including around 4 grams of fiber to slow the rise in blood sugar.

Starch is a major source of carbohydrate energy, so understanding carbs in starch helps you plan meals that match your health goals.

One average slice of whole wheat bread contains about 12–20 grams of carbs, with fiber and slice size making most of the difference.

A medium whole wheat tortilla wrap carries about 20–25 grams of carbs, while smaller low carb wraps can drop to 13 grams.

A standard whole wheat bagel usually packs around 45–55 grams of carbs, so serving size and toppings decide how well it fits your day.

A 24-oz Island Green smoothie from Tropical Smoothie Cafe packs around 90–102 grams of carbs, mostly from fruit and added sugar.

A cooked cup of Uncle Ben’s brown rice usually contains about 45–52 grams of carbs, mostly from starch with a small boost of fiber.

Most whey protein shakes contain about 2–10 grams of carbs per serving, depending on the powder, liquid, and mix-ins you use.

Most tropical smoothies range from 25–60 grams of carbs per serving, depending on fruit, juice, dairy, and sweetener choices.

A typical cooked serving of whole grain basmati rice delivers about 28–30 grams of carbs per 100 g, or roughly 55–60 grams per cooked cup.